In today’s episode I discuss the importance of daily stretching or yoga routine to help aid muscle inflammation from at work or in gym. DISCLAIMER: All information provided by Alex Muir is of a general nature and is spoken from Alex Muir’s personal experiences, and personal opinions on the topics related to fitness, health, and education only. No information is to be taken as medical or other health advice pertaining to any specific health or medical condition. You agree that use of this information is at your own risk and hold Alex Muir harmless from any and all losses, liabilities, injuries, or damages resulting from any and all claims.

In this episode I interview my good friend and fellow digital marketer Kyle Eagle. Kyle and I attended VIU locally where were from and had accounting classes and marketing classes together. Kyle is a wizard when It comes to digital marketing and he has helped the company he works for build their clients brands online through effective use of facebook advertising, and great SEO optimization for their clients websites. Kyle and I chat about all things branding: Utilizing Linkedin to find key decision makers, the Capablities we have in society to help create our own brand, the emphasis of going Live in video format for Facebook marketing and Youtube marketing, Using Facebook advertising to jumpstart our traffic to blogs/websites, Tik-Tok as a social media platform, Always be learning to adapt to society’s warp speed changes in business and in life, Keep up to date on trends in your industry to help stay relevant, The importance of skill acquisition and how vital building our skills is for building our own brand

In today’s episode I discuss what my weekly exercise plan has been over the last few years and how it has evolved.

I have always done around 3-6 days per week so it has varied depending on what I am training for. In the past, I trained a lot more because I was an athlete and played multiple sports, but now adays I am mainly focusing on building a great physique through intense training, great nutrition, and aiding my fat loss to stay lean with 1-2 day FASTS on occasion.

I played box lacrosse, basketball, and soccer for a number of years when I was younger. I first started training at the age of 9 or 10.

The first exercises that I did were:

Age 9-16

1. Pushups

2. Bicep Curls

First Weightlifting Workout Routine Age 17:

1. Chest/Tris, Back/Bis, Legs/Abs/Calves (This routine I would do for 5 days/week and I would do some cardio sometimes in between workout days)

Example: 

Mon-Chest/Tris, 

Tues-Back/Bis, 

Wed-Legs/Abs/Calves 

Thursday-Chest/Tris

Friday-Legs/Abs/Calves

Second Workout Routine Age 19:

2. HIIT (High Intensity Interval Training) 

I would train 5-6 days/week but for 25-35 min super intense. THese workouts would vary quite a bit but to give you an example:

Monday– Full Body, 

Tues-HIIT Circuit (Jumping Jacks, Pushups, Bodyweight Squats, Burpees) 3 sets each x 30 seconds (15 sec rest)

Wed-Windmill Sprints or Jumprope for 3 sets x 30 sec for 90-100% max effort

Thurs-Full Body

Friday-HIIT Circuit (Squats, Pushups, Pullups, Dips) 4 sets each x 30 sec (15 sec rest)

3. Stronglifts (5×5) Workout routine, 3x/week, Strength Building Routine,  Age 20-24

Mon-BENCH PRESS/SQUAT/ROW (Rest 60-90 sec for beginning routine, as routine progresses do 2-5 min rest btwn sets)

Wed-STANDING PRESS/DEADLIFT/SQUAT

Fri-BENCH PRESS/SQUAT/ROW

4. Bro Split or Typical Bodybuilding Split (1 bodypart/day), Age 23-24

Mon-Chest

Tues-Arms

Wed-Back

Thurs-Shoulders

Fri-Legs/Calves

These are all to give you an idea of the types of workout plans/routines you can do, but again I’ve always done routines that I relate to the best. Many of the routines mentioned didn’t work for me all the time so I continually refine the type of training I do every 6-8 weeks or 1-2 months.

If you enjoyed this podcast, feel free to comment, subscribe to listen more, and let me know what other content you would like to see in the future!

Cheers,

Alex

“Helping Millennial Professionals Reach Peak Mental & Physical Performance”